Monthly Archives: September 2015

WOD NOTES: Pulling strength and and hip hinge mechanics are the on the menu today. But, if you missed our long cardio effort this week make sure to join in on the sport programming. Fitness  4 sets: Australian pullups x 5-8 reps Pull to stand on rope x 1 4 sets Single leg KB/DB Dead lifts x 5-8 each Banded triceps kick back x 12 DB biceps curl x 10-12 Performance 4 sets: Stict pull ups x 3-5 reps Straddle legless rope climb x 1 4 sets Single leg KB/DB Dead lifts x 5-8 each Ring dip x 5-8 DB biceps curl x 10-12 Sport Start the clock: 5 x 800 m Run @75% Every 8 minutes start your next run Record times on each set The goal is to keep each piece within 10 seconds of each other This is a pacing test, not a racing test    

WOD NOTES: Yup, that’s right, another squat day. Building up to some heavier loading. Your body should be starting to adapt to the increased weight. Fitness 5 sets: Banded goblet squats x 5-8 reps Working on position and depth 4 sets NFT: DB Push press x 10 Ring rows x 12 Active bar hang x 15 seconds 5 sets AFAP 10 Hollow rocks 10 Superman Performance Back Squat 5 x 2 @85% Strict press 5 x 3 AFAP: 50 Hollow rocks 50 Superman Sport Back Squat 5 x 2 @85% BTN Push press 5 x 3 Halting Snatch Grip DL 4 x 3 @110% 3 x 12 GHD hip extensions 3 sets Strict deficit HSPU x ME 2 x 3 HSPU Negatives

WOD NOTES: This will be a test of your endurance. Fitness and Performance Teams of 2, alternating every 400 m 6000 m row During your “rest” perform 10 Burpees Sport Rest day

WOD NOTES: Time to work on some isolation exercises. Maintain your focus on each muscle group while training. Fitness and Performance Front Squat 5 x 2 @70% Bent over barbell row (supinated) 4 x 8-10 Waiter walking lunges 3 x 20 steps Prone DB reverse fly’s 3 x 12 Sport Snatch 3 x 2 @65-75%, 4 x 1 @80% C&J 5 x 2 @65-80% Front Squat 5 x 2 @70% 3 – 5 sets (for quality) 10 box jumps 30/24 25 Hollow rocks Rest as needed between sets When technique or form breaks down you’ve had enough.